PL and New Lifters

[MercuryRising]

Trying to decide if a PL routine like WSB is better for a 1yr experienced lifter. Random thoughts -

1. BB lift for first 3 yrs to add as much mass as possible

2. WS will lead to overtraining for any lifter with under 3-5yrs experience


So, would you recommend a WS routine or a BB routine for a newbie. Please explain your answer. Thanks.

 

[CytoMel]

My advice:

Start WS now. Yu dont need years of BB stuff to do WS.

Its people who dont train WS that cry "overtraining".

It is people who spend more time debating training theories/studies than time they do actually training that give WS training a bad overtraining reputation.

It depends on your goals what system you use. If you want to get big and strong, start WS now.

 

[MercuryRising]

Big and strong is the goal for sure!

What about the Big part? I thought volume training would lead to more hypertropy? Granted WSB does include some reps in the assistance exercises....

 

[Hannibal]

1. BB lift for first 3 yrs to add as much mass as possible

2. WS will lead to overtraining for any lifter with under 3-5yrs experience

How can you overtrain working out 4 days a week...only 4-5 exercises per day? The people that tend to overtrain on WS are the ones that want to train with the same VOLUME as someone with a 2200lb total. They want to add ALL the extra workouts in...drag the sled everyday...use the bands everyday. Their work capacity is not high enough to handle the workload and they wind up severely overtrained. If you are just SMART about it...remember that early on less is more and you should be fine.

I would give anything to go back and start on WS instead of the years I spent BB.

 

[mrskennelly]

WESTSIDE!! WESTSIDE!! WESTSIDE!!!

Ryan put me into WS training immediately and I love it. Overtrained? mmm...no. Getting stronger? mmm....YES!

 

[MercuryRising]

ok so overtaining is not as risk as long as volume is in check. CNS burn out would fall under the same category?

Also, that about hypertropy? Does it matter WS vs BB?

 

[solidj55]

Well I am not really that thrilled about Westside, maybe I do it wrong or whatever but it hasnt helped me as much as a lot of people says it does them. You have to find what works for you in the end. Listen to your body, youll know if and when you reach a state of over training. I know my body and I am very aware of what I feel like when Im over trained and what limits I can push without over training. It doesnt matter, PL or BB, you can over train either way you just have to be smart with it, start with lower volume and as you respond well add a little more and see how it goes. Always start off slow and build up, I mean you wouldnt go out to run 5 miles and start sprinting first thing would you? Same principle here.

 

[mrskennelly]

Very good point solidj. Everyone's body is different, and you do have to search for what works for you individually.

 

[powerlifterjay]

Alli can say is this. And this is just my observations. If you want westside to work for you you must first work with weights that are your percentages. Not exact, its not math, but like someone said above, you cant train with weight that a more elite lifter trains with.

Basically speed day needs to be fast and explosive. Your training for speed so if you are not fast the weight is too heavy. Think speed!

And on ME day you need to go to a max. You cant be scared. BUt what i have always done on this day (new to speed day not ME day) is i knew just where i can go to grind out a 100% max. If anything i may leave a hair in the tank for that set but one more would squash me. I dont mind missing a weight on ME day but if you can do a gruelling Max the rewards are better then just missing. Basically ME day needs to be done to a MAX. Think Heavy!

You cant go in and go through the motions. Kinda fast or kinda heavy. Check your intensity.

 

[Hannibal]

You cant go in and go through the motions. Kinda fast or kinda heavy. Check your intensity.

Great Post...

 

[MercuryRising]

What about Musle Hypertrophy? BB or WS for beginner? Does it matter? Why or why not?

 

[bigokie]

Well in response to your question. Take a look at Kenny Patterson. He started westside when he was 14. He's thick as a brick. And strong as shit.

The thing to consider is if you start out using westside, take some time to strengthen your core and learn the exercises. For the first few months you really should focus on your core. At the same time learn the exercises. Then just keep it basic.

 

[Hannibal]

What about Musle Hypertrophy?

Ever meet Dave Tate in person?

 

[CytoMel]

Ever meet Dave Tate in person?

I did

He is one big dude with a huge back

 

[Hannibal]

I did

He is one big dude with a huge back

I know you did..I was there. And yes, he is HUGE! That was my point...this type of training will make you thick.

 

[endpoint]

if i could do it all again...

i would start powerlifting with a program that uses Full range ROM and focuses on building up a base from which westside can build on.

I think this is really important for people who have limited experience with the 3 lifts and need some time coming to terms with the movements

westside will bulk you up. also remember there is more than one way to train. I also believe that westside will work for everybody.....If everybody moulded the program to suit their weak areas and body type etc. its not a cut and paste routine.

there have been many 600-700lb benchs 800+ deadlifts 900+ squats that have been forged by methods other than westside.

I know i am jumping backwards and forwards.....but its up to you to make up your own mind....westside works and so do other programs